So, we are coming to that part of the year (man, did the year fly by fast) when resolutions are back. And, needless to say (at least for yours sincerely), on top of the list of resolutions is getting back to shape, or rather, get into shape. Hitting the gym, going for a run, cardio, weightlifting, HIIT, functional training, well, you get the drift. (Which Whey Protein Is Best For Weight Loss)
And would it help to have some supplements to help boost your metabolism? With the number of brands & options available in the market, it would help to have some informed data on these. And for some of us, psst… me too, on which Whey Protein is best for weight loss.
So, let’s begin with Whey Protein.
What Is Whey Protein?
We all do agree on the fact that we require proteins in our body. And this is the primary requirement if you are building or losing weight. Proteins are chains of amino acid molecules connected by peptide bonds.
If I may dwell a little on theoretical science, there are many types of proteins and each has its own amino acid sequence (typically containing hundreds of amino acids). Out of the 22 different amino acids that can be combined to form protein chains, there are 9 amino acids that the human body cannot make and must be obtained from the diet. And, these are called the essential amino acids.
List of top sources for essential amino acids
- Cottage cheese
- Black beans
- Pumpkin seeds
- Whole grains
- Lentils, Legumes
- Meat, Eggs
- Poultry, Chicken, Turkey
Milk contains 3.3% total protein. Milk proteins contain all 9 essential amino acids required by humans. There are two types of proteins that can be found in milk. They being, casein (80%) and whey (20%) (and now, we are getting to Whey Protein).
Whey is the liquid portion of the milk that separates from the solids during the production of cheese. For sure you’ve seen the liquid floating on top when you open a yogurt container. Well, what do you think it is — that’s whey.
Cheesemakers used to discard it before they discovered its commercial value. This liquid can then be turned into powder to create a whey protein powder. Because it contains all nine essential amino acids, whey is considered to be a complete protein. Manufacturers add flavor to the whey powder to minimize the natural whey flavor and make the protein powder taste better.
Whey protein contains an incredible range of essential amino acids, which are absorbed quickly. Studies show that it can help increase strength, gain muscle and lose significant amounts of body fat.
Phew, now that we’re done with what is whey protein and its source, let’s get into the different types of whey protein.
Types of Whey Protein
There are three primary types of whey protein, namely, concentrate, isolate and hydrolysate.
Concentrate – About 70–80% protein; contains some lactose (milk sugar) and fat and has the best flavor. Lower end concentrates tend to have 30 percent protein and higher end up to 90 percent.
Isolate – These are further processed to remove all the fat and lactose. Isolate is usually at least 90 percent protein.
Hydrolysate – is considered to be the “predigested” form of whey protein as it has already undergone partial hydrolysis – a process necessary for the body to absorb protein.
Benefits of Whey Protein
Whey protein is popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym.
- Aids in weight loss
- Anti-cancer properties
- Lowering cholesterol
- Lowering blood pressure
- Lowering blood sugar
- Reducing symptoms of stress and depression
- Reduces symptoms of hepatitis
- Increases bone mineral density
Dosage and Side Effects
A recommended dosage is 1–2 scoops (around 25–50 grams) per day. And preferably after your workouts. It’s recommended that you follow the serving instructions on the packaging. In case your protein intake is already high, adding whey protein on top of your current intake is completely unnecessary.
Best Whey Protein Powders for Weight Loss
- Optimum Nutrition Gold Standard 100% Whey Protein Powder, Double Rich Chocolate
- Dymatize ISO 100 Whey Protein Powder Isolate – Orange Dreamsicle
- Orgain Grass-Fed Clean Whey Protein Powder, Vanilla Bean
Optimum Nutrition Gold Standard 100% Whey Protein Powder, Double Rich Chocolate is the best overall choice for flavor, ingredients, and protein content.